Big Clean Complex

SKILL – Clean/Jerk

STRENGTH –

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

METCON –

90 Seconds –

Max Abmat Situps (scale up to T2B)

Rest 30 Seconds

90 Seconds –

Max Burpees

Rest 30 Seconds

90 Seconds –

Max Slam Balls